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04-27-2010, 08:27 AM #1
Matt Cena: Still Pursuing the Dream Q&A/Journal
4/25 Chest and Biceps
Arrived at the gym a little ahead of training partner Mark Antonek. Mark is getting ready for the IFBB Tampa Pro and me, well, I am getting ready for something also.
Pec Flyes: I start warming up on the pec flye machine when he walks in, we hit a few more warm up sets and then the green flag was dropped and it was go time. The stack on this machine only goes to 240lbs so I knew what I had to do. Ignoring the sticker stating "Do Not Alter Or Modify Weight Stack" we topped it with a 15lb dumbell and tagged a 45lb plate to the front. 300lb pec flyes in strict form, shoulders back and down, chest up high and squeezing each rep for a good contraction. With my chest on fire Mark made sure I got an extra 2 forced reps when my chest no longer wanted to contract on it's own. Plate pulled and the set continues. I dropped to 255lbs (stack plus the 15lb bell) and continued squeezing with everything I had, two forced reps then the drop to 150lbs until total muscular annihilation had occurred. I returned the favor for Mark using the same method. We did two sets here before moving on.
Incline SMith Machine Presses: Well one warm up set then right into 365lbs to failure plus two, 225lbs same way and finally 135lbs for set one. Second set was just as much fun but with a twist. 365lbs to failure, once failure was reached the countdown was on for a 15 second negative with help for the press. Drop to 225 same way and finally 135lbs.
Incline DUmbell FLyes: 75lbs for strict controlled reps to finish the chest portion of the workout.
Dumbell Hammer Curls: warm up then get right into it. 70lb bells to 55's to 40's. After we reached failure in front of the body, we did two more reps coming across the body. For some reason biomechanically after I fail curling to the front I am still able to get a few reps across the body, so we used this instead of forced reps.
Machine Preacher: This machine has rotating handles so the focus was turning the wrists out and keeping the pinkies high to place as much stress as possible on the outside of the biceps. three straight sets here.
Drag Curls: Using a barbell this is simply the act of dragging the bar upwards on your body. You do so by pulling your elbows back and contracting the biceps. Three straight sets and done.
Mission complete, the workout was over and we both walked away beaten, but better for it. Tomorrow is legs, can't wait!!!
04-27-2010, 08:53 AM #2
Good stuff! Is this an official training journal?
04-27-2010, 08:55 AM #3
04-27-2010, 10:29 AM #4
04-27-2010, 11:04 AM #5
Yo Matt what's going on. I met you backstage at the Hurricane Bay\Typhoon Bay in Tampa Last year. My girl was doing the figure. Anyway glad to see you back on the boards. You doing any of the Tim Gardner shows this year?
04-27-2010, 07:14 PM #6
04-27-2010, 07:54 PM #7
note: Chest was yesterday, it should have read 4/26.
4/27 Leg Day
As I walk into the gym I already know what torture lies ahead. I know what must be done and we don't waste any time getting into the workout.
Leg Extensions: We warm up, a few light sets to get the blood into our quads. We used higher reps for the first three warm up sets and then 200lbs for a few reps. The stack only goes to 240lbs with a smaller stack up to 10lbs that we tacked on as well. The total is 250lbs, not what we ideally want I would prefer more but this machine is hard to add resistance to due to it's construction. Slow and deliberate we start cranking out reps, I fail at 15 and Mark assists me for 3 more full reps, then it's on to 15 partial reps with the same weight before the first drop. 210lbs to failure plus 3 and the same 15 partials, then 150lbs using the same principle. This is my first set, my legs are engorged with blood and it feels as though two sand bags hang from my hips. Again I return the favor for Mark's first set.
We both go through the process 1 more time before moving on to the next exercise.
Single Leg Presses: 3 plates per side for a slow 12 reps is our first set. We up the ante on the next set with 5 plates per side and slowly force ourselves to get 8 reps per leg.
Modified Smith Machine Hacks: 45lb plate for each side and 3 sets of 10 here. With my feet close together and toes pointing forward the outside of my quad is my target and I hit it!
Stiff Legged Deadlifts: 135lbs, 225lbs then 315lbs for the last set. Each set is controlled and I am trying to really hit the hamstrings. My back stays flat and then slight bend in my knee never changes, as I focus on slowly pulling my hips back and returning to the top of the movement by squeezing my hamstrings and glutes to get there.
Lying Leg Curls: These are performed single leg in 21 fashion. The first 7 reps are performed through the bottom half of the range of motion, the second 7 reps is the top half and then finally 7 full reps. Two controlled and strict sets here.
Machine Leg Presses: Our feet are placed wide and on the top of the platform with a small plate under our toes to ensure pressing through the heels. Slowly and controlled again for 2 sets here and that finishes the upper leg training.
Seated Calf Raises: 45lbs 3 seconds at the bottom and top of each rep with a slow controlled positve and negative phase. I toss 2 2.5lb plates in between the next plate to help create a gap for what lies ahead, another warm up set with the same rep tempo. A total of 4 45lb plates now sit atop the machine with the first three gapped by 2 2.5lb plates. I start off 3 seconds at the bottom slow squeeze to the top, 3 second contraction and again a slow return to the bottom. I keep going to failure then a plate and a set of 2.5's are removed with no rest the reps continue until 2 plates remain and my calves are on fire. Mission accomplished.
Another great training session which has me looking forward to my "off day". On off days I focus on cardio, abs, calves and posing. I will be working on these tomorrow.
04-27-2010, 11:37 PM #8
- Join Date
- Aug 2009
- Rep Power
Matt, which show you doing?
04-27-2010, 11:39 PM #9AVBGGuest
If it's OK with you Matt, can we keep it as a sticky on the Natural board?
04-28-2010, 06:20 PM #10
04-29-2010, 08:34 AM #11
4/28 Off Day
I decided to spend my day out on the golf course with some friends. Went through a quick posing session at night to round off the day.
Shoulders and Triceps are on for Thursday and I am fired up for it already!
04-29-2010, 10:09 AM #12
ahhh Golf! -lol, Last summer playing 'Pitch n Putt' with my shirt off was the closest I got to actual tanning
04-29-2010, 02:07 PM #13
I know u doing the TEAM U!!!!?
04-29-2010, 02:55 PM #14AVBGGuest
Thanks Matt. This is the best place for Natural bodybuilders and seeing that you're here is only going to make it stronger.
04-29-2010, 02:57 PM #15AVBGGuest
Define your training style high intensity or volume?